Don’t exacerbate afternoon diabetes with afternoon carbs.
As discussed previously [at length], insulin sensitivity in skeletal muscle follows a circadian pattern: starts out high in the morning and wanes throughout the day.
Diurnal variation in oral glucose tolerance: blood sugar and plasma insulin levels, morning, afternoon and evening (Jarrett et al., 1972)
Diurnal variation in glucose tolerance and insulin secretion in man (Carroll and Nestel, 1973)
Circadian variation of the blood glucose, plasma insulin and human growth hormone levels in response to an oral glucose load in normal subjects (Aparicio et al., 1974)
And insulin sensitivity of adipose tissue goes in the opposite direction: starts out low, and increases as the day progresses.
Diurnal variations in peripheral insulin resistance and plasma NEFA: a possible link? (Morgan et al., 1999)
The studies were standardized for a period of fasting, pre-test meal, and exercise… Following insulin, NEFA fell more slowly in the morning (149 uM/15 min) than in the evening (491 uM/15 min).
Diurnal variation in glucose tolerance: associated changes in plasma insulin, growth hormone, and non-esterified fatty acids (Zimmet et al., 1974)
Adipose tissue insulin sensitivity is greater in the evening. FFA are higher, and get shut down more rapidly, after a carb meal in the evening.
Summary: to minimize blood glucose excursions and proclivity for fat storage, eat more calories earlier in the day; this is circadian nutrient timing. And according to the Alves study, a low-carb protein-rich dinner best preserves lean tissue during weight loss.
Posted in Advanced nutrition, circadian, clamp, diet, Energy balance, insulin, Ketosis, melatonin, Protein
Tagged body composition, calories proper, carbs, circadian rhythm, energy expenditure, insulin, ketosis, melatonin, nutrition, protein
Humans are unique in their remarkable ability to enter ketosis. They’re also situated near the top of the food chain. Coincidence?
During starvation, humans rapidly enter ketosis; they do this better than king penguins, and bears don’t do it at all.
Humans maintain a high level of functionality during starvation. We can still hunt & plan; some would even argue it’s a more finely tuned state, cognitively. And that’s important, because if we became progressively weaker and slower, chances of acquiring food would rapidly decline.
Perhaps this is why fasting bears just sleep most of the time: no ketones = no bueno..?
Observation: chronic ketosis is relatively rare in nature. Angelo Coppola interpreted that to mean animals may have evolved a protective mechanism against ketosis (if you were following along, please let me know if this is a misrepresentation).
Posted in Advanced nutrition, circadian, clamp, coconut, diet, Dietary fat, Exercise, fat, insulin, Ketosis, Protein, Trans fat
Tagged Atkins, calories proper, carbs, diet, energy balance, energy expenditure, fat, insulin, nutrition, Paleo, protein
Remember the “jet lag-resistant” mice? Guess what: screw with circadian biology and metabolism pays the price.
In brief, vasopressin was classically thought of as an anti-hypotensive hormone. The vasopressin analog Desmopressin is used to treat bed-wetting. But vasopressin biology is much more interesting than that: mice lacking both vasopressin receptors require very little time adapting to large circadian phase changes. And as with many fundamental concepts in chronobiology, this is intimately linked with metabolism.
People with certain polymorphisms of the vasopressin receptor, V1A, exhibit elevated blood glucose levels and are at greater risk for diabetes (Enhorning et al., 2009):
This risk is strongest in men in the highest quartile of fat intake, and is statistically more significant after adjusting for age and physical activity:
This study wasn’t designed to be a very powerful indicator of diet-disease relationships, but a little speculation: some think higher fat [and lower carb] intake should be protective against diabetes… which may be true, for people who can tell time. Alter one nucleotide in the vasopressin 1A receptor gene and the game changes.
Posted in Advanced nutrition, angiotensin, circadian, clamp, Dietary fat, Energy balance, insulin, liver, melatonin, muscle, vasopressin
Tagged body composition, calories proper, carbs, circadian rhythm, diet, energy balance, fat, insulin, melatonin, obesity
The control of circadian gene expression is complex, with layer upon layer of suppressors and enhancers, numerous transcription factors, and a lot of interactions. A gross oversimplification: Clock and Bmal1 are positive regulators of circadian gene expression; Per and Cry are negative (you don’t really need to know any of this).
Some pretty cool progress has been made in examining the effects of global and tissue-specific deletion of circadian rhythm-related transcription factors. Bear with me
For example, global Bmal1 knockout mice (ie, mice that don’t express Bmal1 anywhere in their whole body. Zero Bmal1. Nil.) (Lamia et al., 2008). These mice are obese, and exhibit impaired glucose tolerance yet improved insulin sensitivity.
Posted in Advanced nutrition, angiotensin, circadian, clamp, depression, diet, Dopamine, Energy balance, insulin, melatonin, vasopressin
Tagged bipolar, body composition, calories, calories proper, carbs, circadian rhythm, depression, diet, empty calories, energy balance, energy expenditure, insulin, mania, melatonin, mortality, nutrition
For overall health and well-being, fermented foods like sauerkraut and kefir are great. Especially when following a low carbohydrate diet which is generally low in the types of foods which feed the gut microbiome.
For those with gastrointestinal problems, the gut microbiota is probably involved. Whether it is bacterial overgrowth or dysbiosis, gut bugs are usually the culprit. Treatment options vary widely, ranging from global extermination with vinegar & a low fibre diet (as per Jane Plain), or remodeling the microbiome with a prebiotic like galactooligosaccharides. Probiotics like bifidobacteria can help, too, if they’re administered with either prebiotics or fermented foods (they need something to nourish them in transit). Dark chocolate is also an excellent vessel. Resistant starch is another option, although the question remains as to whether or not this is compatible with a low carbohydrate diet.
Resistant starch has been around for a while, and when I was in school it received about 10 minutes of attention during the fibre lecture. But Jimmy Moore and Richard Nikolay have been talking about it a lot lately so I decided to freshen up on the topic. In brief, it can be therapeutic for GI issues, but some studies have shown mixed effects on glucose & insulin metabolism. The former is virtually unarguable, but I found the latter interesting. And the impact of resistant starch on ketosis is included as well.
Posted in Advanced nutrition, clamp, diet, fiber, Grains, insulin, Ketosis
Tagged bifidobacteria, carbohydrates, diet, energy balance, fibre, grains, insulin, ketogenic, ketosis, microbiota, nutrition, prebiotics, protein
It is known. Carbohydrate restriction improves (lowers) testosterone in women with PCOS. It works for men, too… but by “works” I mean “increases.”
Decrease of serum total and free testosterone during a low-fat high fibre diet (Hamalainen et al., 1982)
Intervention pseudo-crossover study: 30 healthy Finnish men in their 40’s were studied on their habitual high fat diet (40% fat), then put on a low-fat (25%) high fibre diet for 6 weeks, then switched back to high fat. The high fat diet was also higher in saturates, P:S ratio 0.15 vs. 1.25.
Free testosterone levels declined on the low fat diet, but they recovered after 6 weeks of going back to their high [saturated] fat dieting (p < 0.01).
Some observational data: Testosterone and cortisol in relationship to dietary nutrients and resistance exercise (Volek et al., 1997)
…fat, and in particular saturated fat, is associated with increased testosterone levels [in men]:
Posted in Advanced nutrition, clamp, diet, Dietary fat, fertility, insulin, sex, testosterone
Tagged calories, carbohydrates, carbs, diet, fat, insulin, testosterone
If you haven’t read Petro Dobromylskyj’s posts about Physiological Insulin Resistance, then just go do it. Highly recommended.
I’ve written about it as well, albeit in a slightly different context:
What is our proper “natural” diet?
40 years ago a group of researchers turned ketosis into poetry.
But now on to more pressing matters. In the food deprived state, Physiological Insulin Resistance develops, in part, to spare muscle (yea yea yeah and glucose for the brain). But how much of this is due to ‘food deprivation’ per se as opposed to something else… like circadian rhythms.
Exhibit A. Hat tip to Dr Kruse for writing about this TED talk. In it, Jessa describes a crab that lives on the beach; scurries up the beach when the tide comes in and back down when it goes out. Scientists captured a few, flew them halfway around the world and put them in little tilted cages. The crabs still scurried up & down, in time with the tides.
Exhibit B. Evidence that the lunar cycle affects human sleep. People tend to sleep a little less during the full moon. Subjects were recruited to a windowless sleep lab and had no exposure to sun/moon/anything outside – they maintained this circadian rhythm for 3 days (Cajochen et al., 2013). Different from the crabs, but similar (in a way).